Thursday – 160825

160825Adam

Announcements

  • Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

3 Sets of:
Single-leg Deadlift x 6-8 reps, each leg @ 3011
rest 30 seconds between legs, rest 60 seconds before moving on
Nose-to-Wall Handstand Hold x 45-60 seconds
rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)
rest 60 seconds

WOD

Every minute on the minute for 15 minutes (5 sets):
Minute 1 – 10 GHD Sit Ups
Minute 2 – 15 KB Swings (70/55)
Minute 3 – 20 Goblet Hold Reverse Lunge – Alternating Legs (70/55)

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Wednesday – 160824

160824RickBirthday

Happy Birthday Rick!

Announcements

  • Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

For max reps:
Strict Pull Ups
rest 90 seconds
Strict Mixed-grip Pull Ups
rest 90 seconds
Strict Chin Ups
Note: If you are using assistance, use the same level of assistance for each set.

WOD

For time (10 min cap)
1000m Row
20 Bar Facing Burpees
40 Thrusters (45/35)

Cash Out

Spend the remaining class time working on Handstnds – Holds, Walks, Push Ups, etc

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Tuesday – 160823

160823GroupMobility

Announcements

  • Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

3 Sets (12 minutes) of:
30 seconds of Dynamic Push Ups
rest 30 seconds
30 seconds of Toes to Bar
rest 30 seconds
30 seconds of L-Sit
rest 90 seconds

WOD

Every 5 minutes for 25 minutes (5 rounds) for times:
400m Run
25 Push Ups

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Monday – 160822

160822Ashleigh

Announcements

  • Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
rest 2 minutes between sets

WOD

3 Rounds for time of (14 min cap):
30 Wall Ball Shots (20/14)
20 Burpees
10 Box Jump Overs (24″/20″)

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Saturday – 160820

160820Aaron

Announcements

  • Volleyball and BBQ Today!!!
    • Today, 4pm @ Anderson Park (just east of the gym on 44th)
    • We will have two grills set up – bring something to grill for yourself and a side to share
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

WOD

8 Rounds for time of:
10 DB Push Press
10 Box Step-overs w/ Dumbbells
100m Run
rest 1:1

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Friday – 160818

IMG_4535

Creamy Coconut Lime Shrimp (click for recipe)

Announcements

  • Volleyball and BBQ!!!
    • This Saturday, 4pm @ Anderson Park
    • We will have two grills set up – bring something to grill for yourself and a side to share
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

Every 2 minutes for 20 minutes (10 sets):
Jerk X 1 rep

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

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